The Ultimate HIIT Workout For Men

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High-Intensity Interval Training (HIIT) is a training format that involves short bursts of high effort exercise alternated with brief periods of rest or low-intensity activity. 

Whether you’re hoping to get shredded, build strength or are just looking for a quick and simple way to improve your fitness, then HIIT can be a great option for you. 

Here, Jhaun Penrose, personal trainer at PureGym London Marylebone explains why HIIT is such a great option for men, as well as giving an example of his favourite HIIT workout for you to try.

Can Men Do HIIT Workouts?

Yes, absolutely – one of the many benefits of HIIT training is that it’s a flexible workout style that can be adjusted to suit anyone. Men, women, teens, seniors, experienced and beginner exercisers alike can all make the most of HIIT training to help improve their fitness.

So, what makes HIIT so effective for men (and everyone else)? We cover the benefits of HIIT in more detail here, but five reasons men would benefit from incorporating HIIT in their workouts include: 



  1. It’s fast and effective: With a HIIT workout, you can burn the same number of calories and boost your fitness in as little as 20 minutes as you would in a much longer steady state cardio session.

  2. Burns fat: Intense bursts of activity followed by short rest periods not only torch calories while you’re exercising, but also create an ‘afterburn’ effect called Excess Post-exercise Oxygen Consumption (EPOC). HIIT allows your body to continue burning calories at an elevated rate even after the workout is over. 

  3. Boosts cardiovascular fitness: HIIT increases your heart rate and improves how your body uses oxygen, leading to lower blood pressure, as well as better circulation and heart health.

  4. Improves strength: Many HIIT routines include bodyweight or weighted exercises which help to strengthen and increase muscle.

  5. Scales to any fitness level: HIIT is a style of training that can be adjusted to fit any skill level. Whether you require a low-impact HIIT option, need to work out in a sitting position or want a full-on high-energy workout, you’ll find a HIIT workout to suit your needs. Just remember to give as much effort as you can to the high-intensity sections of your workout for best results. Check out our HIIT hub for inspiration.

Are There Any Differences Between Men’s And Women’s HIIT Workouts?

There’s no specific reason that men’s HIIT workouts should differ from women’s – it’s a universal training style that can be used to achieve your specific goals and suit your fitness levels, regardless of gender. While some men and women may have different strength levels, recovery needs, workout styles and goals, HIIT training can be shaped to fit your preferences. 

For example, if you’re looking to lose weight, you may want to try a fat-burning HIIT workout. If you prefer cardio you could try rowing HIIT or a HIIT cycling workout, but if you’re hoping to gain muscle you could shape your HIIT around strength training. If you’re after a workout that is gentle on your joints, you can even find low-impact HIIT workouts that will still help you reach your fitness goals. 

Example Gym HIIT Workout For Men

This full-body HIIT routine is designed to help men build strength, increase endurance, and boost fitness levels and will take around 30 minutes to complete, including warm up and cool down. You’ll need a few pieces of equipment, so this might be best done at the gym, although this can also be tailored to suit whatever workout gear you have at home. 

Read also:
5 Of The Best Boxing Workout Routines For At Home And The Gym

You’ll get the most out of this workout if you’re really putting as much energy into each activity as possible – HIIT is called ‘high intensity’ interval training for a reason! However, make sure to choose weights that allow you to maintain good form for the full 45 second bursts. 

Equipment Needed:



  • Dumbbells (various weights)

  • Medicine ball

  • Jump rope

  • Exercise mat

  • Stopwatch or phone timer

Warm up:

Each exercise should be performed for 30 seconds, with a 10-second rest in between. This circuit should be performed twice.



  1. Bodyweight squats

  2. High knees

  3. Push-ups

  4. Jumping jacks

  5. Ski jumps

You can find more warm-up exercises and stretches here.

Each exercise should be performed for 45 seconds, with 15 seconds of rest in between. Complete this circuit three times in total. 



  1. Kettlebell swing

    Start with your feet shoulder-width apart, hinge at the hips and grab the kettlebell with both hands. Stand tall and swing the kettlebell back between your legs before thrusting your hips forward, squeezing your glutes and allowing the kettlebell to fly forward. Once it’s about chest height, allow it to drop back between your legs and repeat.

  2. Push press

    Hold dumbbells at shoulder height, palms facing inward. Bend your knees slightly, then explosively press the weights overhead. Lower them back to shoulder height and repeat.

  3. Renegade row

    Start in a high plank position with a dumbbell in each hand. Row one dumbbell to your chest, before lowering gently back down to the floor before repeating on the other side. Make sure to keep your core muscles engaged throughout the whole movement.

  4. Double under (Skipping rope needed)

    Jump while spinning the rope twice around your body before touching the ground, using your wrists to rotate the rope quickly. Start off with a normal skipping rhythm then progress to the double under.

  5. Mountain climbers

    Starting in a high plank position, bring one knee up towards your chest before kicking back out to rest on the floor straight behind you. Repeat, alternating sides, as quickly as you can. Keep your core engaged throughout and, once you get your rhythm, aim to maintain a steady pace.

  6. Medicine ball wall throws

    Holding a medicine ball, stand facing a wall or a target. Squat down, keeping the ball close to your chest, then explosively throw the ball up towards the wall. Once it makes contact, catch the ball close to your chest and repeat.

  7. Burpees

    Starting in a standing position, squat down and place your hands on the floor in front of you. Kick your feet back into a plank position, perform a push-up, then jump your feet back up towards your hands. Pushing through your heels and legs, explosively jump your body upwards, reaching your arms overhead. Repeat.

Cool down:

Finish your workout with a 5 to 10 minutes cool down. Feel free to walk on a treadmill or gently cycle with the goal of easing your heart rate back down. Include some light static stretching for all the major muscle groups right at the end (see our cool down guide for ideas). 

Want to push your next HIIT session even harder? Try this upper body and arm HIIT workout, or check out our guide on how to take your HIIT workout to the next level for more ideas. At PureGym, we run a range of fitness classes to help elevate your workouts or you can book a session with a personal trainer, who will be able to give you advice and guidance on how to get the most from your fitness routine. Find a PureGym near you and sign up today.

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